Run 500m

-Rest 2min-

16/19/22/25

Wall ball shots 20/14

KB swings 70/44

-Rest 2 min-

50 SDLHP 70/44

-Rest 2min-

Run 1,000m

Block Strength 

Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.

Every minute, on the minute…
Front squat 

*Set 1 – 40% x 1 rep

*Set 2 – 50% x 1 rep

*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ 65%